tripletmom01 mentor group - CLOSED (Page 10)

f18guy - 2010-01-08 9:30 AM

Ok,

I haven't posted in a while, have been busy with training and work.  I have been focusing on the swim for the last 2 weeks and have seen a definate improvement. I still have A LOT of work to do but am progressing in the right direction. I did a timed 400 yder this morning for my final working set and came in at 8:30. I know that is waaaaaaay slow but I wouldnt't have been able to do it last week and I really wasn't even winded after it. I think if I did it as my first working set I would have been quite a bit quicker.

The running is where it needs to be at this point, I think. I did a short run on Wednesday afternoon and will do another 30-45 minutes this afternoon. I am planning on doing a long run either Sat or Sun.

The bike is in the shop for it's initial tune up and will hopefully have that back Sat or Mon.

The weather here, along with the the rest of the eastern 2/3 of the country has been absolute $**+ this week. Hopefully we will be seeing an increase in temps and sunshine for next week and log some higher bike miles.

Hope everyone has a great weekend and ROLL TIDE!!! Sorry had to say that once and only once as I am an Ole Miss grad.  Just glad to see the SEC continue to dominate.

chasingkona - 2010-01-08 2:29 PM

Bad new first...went back to the doc today and was told that it will be another 3-4 weeks until my arm is fully healed, and then I can explore the option of PT if needed. I guess its good I got this injury at this time rather then in July, but who really snowboards in July? Anyway I can keep at it on the bike and I guess maybe do some water running soon but that it about where my limitations stand right now.

I do hot have HR zones setup yet. I have been slowly gather information about training in your zones and what not. If I were to plan to setup my HR zones this weekend how would I go about doing them on a trainer?

Finally I might add one more sprint to my race schedule being the Bradford Beach Sprint (Only because the run goes directly past my apt but I have a feeling that will be a decision made the week going into the race

zimzima - 2010-01-09 12:34 AM Hey guys! i fell of the wagon... for almost 2 weeks, but I'm BACK! tomorrow thinking i'll go snowshoeing this weekend to buildup some motivation back.. does anyone have any tips? tammy?

zimzima - 2010-01-09 12:34 AM Hey guys! i fell of the wagon... for almost 2 weeks, but I'm BACK! tomorrow thinking i'll go snowshoeing this weekend to buildup some motivation back.. does anyone have any tips? tammy?

tripletmom01 - 2010-01-08 8:17 PM

Well that does suck!  But it is a good time for it to happen.... a bike focus is a great thing!!

TO do a bike HR test on a trainer... you need a 10- 15 min WU then you need to do an HARD effort for 20 minutes (if you have a good base you can do an hour test..... ) get your ave hr from the  20 min and I can figure out your training zones....make sure to CD also.

Really you want to work hard...like barf hard

mnardulli - 2010-01-09 10:43 AM



Welcome back!  No tips on showshoeing but as for getting back on the band wagon, I'd say try to turn the whole next week peach (ie. log some kind of training each day) in your training log.  No matter what you do, make it your goal to get at least some exercise in  every day.  Even if it's just some short core exercises.  That'll get you back into the habit and put training at the forefront of your mind.  My two cents...

sstucker - 2010-01-09 6:53 PM I was off for a month and finaly got 4 workouts in last week. Just set some very short term goals IE: First set of goals is perform 3 workouts this week. That's all you need. Just get the first workout in.

chasingkona - 2010-01-09 10:32 AM

I can do barf hard! So when I am in my 20 minute session should I try to keep a good consistant cadence going as hard as I can or just go as hard as I can even if that means letting up a lil while here and there. Also my HRM can only depict avg if the front wheel is in motion to set a start time and stop time. I'll try to rig it up to the rear wheel but is there any alternative to that? I plan on doing this tomorrow before the game so I can send out the data to you then

mnardulli - 2010-01-09 9:39 AM So I picked up some used SpeedPlay X2 pedals/cleats off of eBay and some biking shoes at my LBS.  I had no problem affixing the cleats to the shoes but I'm having trouble changing out the pedals.  The current pedals are really tough to loosen up.  I'm pretty sure I'm trying to loosen them in the correct direction (according to the Zinn book).  I've even resorted to pounding on the wrench with a hammer but to no avail.  Any suggestions on how to loosen them up?  Thanks!

tripletmom01 - 2010-01-09 7:14 PM

pedal are weird... they like go the worng way... yeah Im not that good at bike mechanic stuff

 

What pedals are you taking off?

tripletmom01 - 2010-01-06 6:10 PM

I kind of made up my own my first year and had a coach my second year

Helpful arent I???

I know there a re a few available.... either check the IM forums  or  I will later and let you know

sstucker - 2010-01-11 8:27 AM

I THINK I FINALY FIGURE OUT HOW TO PERFORM A PROPER "S" STROKE FOR THE SWIM!!!

I was doing my swim workout this morning concentrating on staying long. I peaked over to the other guy, who seemed to be a good swimmer, so I checked his stroke from under water while trying to do my length and for some reason I started emulating his hand movement and BANG the "S" stroke. Before I was doing more of a backward "J", I thougth I was doing something right cause my LATS where doing the work and not my shoulders. Anyway the feeling of the stroke felt so much smoother and longer. My arms got tired faster from the longer push but once I get the conditioning in I'm sure that won't be a problem.

The other thing I think I'm doing wrong is I'm keeping my arm straight and I think it needs to be bent. I just don't know how much. I've tried to figure it out with the videos here on BT but it seems they all have their arms straight with a slight bend at the elbow.

Anyway this week for the swim still concentrating on staying long and perfecting my newly found stroke, and for the run building endurance for next two weeks before I start the hard workouts.

Have a good day and week everyone.

MLJ - 2010-01-11 10:00 AM



When you're talking about the arms being bent, I assume you're talking about underwater, on the pull, right?? Generally you want to get your elbow bent to close to 90 degrees through the bulk of your stroke. When you start your pull, you take a little scull motion down and to the outside, and you should feel like you're getting your elbows up and bent at that point. Then through the rest of the pull up to the finish (when you extend your arm again) you want to keep your elbows bent. For me, I try to imagine that I'm swimming in a shallow wading pool, where my hands can't get too deep below my body. If your arms are bent close to 90 degrees through the middle of the pull, that's about right. A little less bend is OK if it's more comfortable. One other way to think about it - go into the deep end, put two hands on the deck of the pool and pull yourself out. Generally, you're exerting force in the same direction doing that as you are swimming. So try to get yourself out of the pool with straight arms... then a little bend.... then 90 degrees. You'll figure out where your natural strength is.

tripletmom01 - 2009-12-30 3:13 PM

OK...in order to determine your HR training zones you need to find your Lactate threshold (LT).  What is LT...well an easy explanation is.... once your body is working at or over LT ..your blood starts isnt able to flush the lactic acid outof the muscle.... you arent able to work at LT for very long.

Your bike and run LTs will be different your run will be higher....  just because as you are sitting on the bike you just cant get your hr as high as when you run.

To find your run LT you need to run a 10 (even a 5k is OK - esp for beginners)  I really suggest a race because your hr will be higher and you will run faster (right Chris??).  If you cant find a race you can just run on your own.... just to get some numbers.  You LT will be your average hr for the race.  It is important to also do a warm up but do not include this in the ave hr.

Pretty much the same for the bike...rpobaly not gonna find a race...but you can push HARD for 30 minutes and see where you are at.  You will probaly have to work in a hard gear to getour hr up.

If you guys get me your LTs or ave hr I can figure out your zones for you

The zones....

Zone 1 is mostly for recovery its SUPER easy.... almost not even worth running  this summer was the first time I have ever done a TRUE Z1 run!

Zone 2 is where you want to be working most of the time... this is where you build endurance and could run forever... its easy but it is gonna build a ton of endurance- promise (I have doubted this too- but it works)

Zone 3- this is where most of us WANT to train.... it is kind of a grey area where you arent getting a lot of gains.  It feel like youhave done something in Z3 but really you arent doing much except getting tired  I do run Z3/Z4 for my tempos.

Zone 4 this is sub threshold..  its hard to run z4 but once you are there youcan hangthere for a while.  This is where you sdhould being doing your tempo runs

Zone 5 threshold- you can race here (5K/maybe 10K) your speed work will be here...a lot of people will break z5 down in to 5a, 5b, and 5c.... I dont really think there is much need for that.  Zone 5 is hard end of sentence

 

Does this make sense??... I try to keep it simple!

f18guy - 2010-01-11 4:52 PM

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